Les Mills fitness instructor reveals a three-exercise routine for enhancing practical muscle power

Justin Riley, a national trainer for Les Mills with over 22 years of experience in the fitness industry, has designed a three-move workout that challenges movements in all three planes of motion: sagittal, frontal, and transverse. This workout, which can be found on the Les Mills+ app, aims to build functional strength.

The first exercise in the circuit is the goblet squat. In this exercise, a user stands upright with a barbell or a moderate-heavy dumbbell or kettlebell held tightly to their chest. The user then pushes their hips back and bends their knees to lower their body as if sitting down into a chair behind, before driving through their feet to return to standing. This exercise is performed for 10-12 repetitions.

The second exercise is the Lateral lunge to single-leg knee drive to clean and press. In this movement, the user takes a wide stance with a weight in one hand, leans onto the opposite leg to perform a lateral lunge, then drives the knee upwards to stand upright and press the weight overhead. This exercise is performed for 40 seconds on each side.

The third exercise is the Kneeling wood chop to split lunge lift. In this exercise, the user stands with their feet hip-width apart, holding a weight diagonally across their body. They then step back into a reverse lunge, lift the weight diagonally above the opposite shoulder while raising their knee a few inches off the ground, before lowering the weight back to the starting position. This exercise is also performed for 40 seconds on each side.

All three exercises are performed as a circuit for three rounds, with 20 seconds of rest between exercises and 30 seconds of rest after each complete circuit. This structure ensures that the workout is both challenging and efficient.

Justin Riley has been a Les Mills trainer, presenter, and assessor for the last 17 years. His expertise in the field is evident in this three-move workout, which targets functional strength and challenges movements in all three planes of motion. Whether you're a seasoned fitness enthusiast or just starting out, this workout is sure to provide a valuable addition to your routine.

So, if you're looking to build functional strength and take your training to the next level, give Justin Riley's three-move workout a try. With the Les Mills+ app, you can now take this workout home and incorporate it into your regular fitness routine. Happy training!

Les Mills fitness instructor reveals a three-exercise routine for enhancing practical muscle power